Description
Hip hinge to strengthen the legs and posterior chain.
01 · Setup
Set up the movement
- Plant your feet, keep your back neutral and brace your trunk firmly.
- Keep your shoulders down, arms straight and neck aligned.
- Keep the load close to your center of gravity.
02 · Execution
Perform the rep
- Push into the floor to lift off without rounding your back.
- Rise while keeping the load close to your body.
- Lower while controlling the hip hinge.
Technique cue
Neutral back and load close to your body.
Common mistakes- a rounded back
- lifting off too abruptly
- letting the load move away from the body
- excessively extending the lower back at the top
Safety notes
Risks of poor execution
- If your back rounds under load, pressure on the lumbar intervertebral discs increases substantially.
- Excessive or uncontrolled load can cause a herniated disc, sciatica and nerve damage.
- Losing control during the lift or descent can cause serious, sometimes irreversible injury.